This is a recipe I created for a cooking demonstration I did yesterday. You don't have to use nori if you don't like seaweed as you can substitute lettuce, rice wraps, or whatever you like as long as it's relatively healthy. I give no measurements other than the condiment mixture as the contents in your wrap can really be whatever you want. Just make sure you get some fat in there (in this case, the avocado) because there are a lot of fat soluble vitamins in there that your body won't absorb without it.

Ingredients:

Sheets of Toasted Seaweed (Nori)

Chicken Breast (grilled, cooled, and sliced thin)

Baby Spinach

Wild Rice (prepared as stated on package and cooled)

Red Cabbage

Carrots

Avocado

Scallions

Sesame Seeds

Roughly a 3:2 ratio of Dijon Mustard to Coconut Aminos (you can also use Tamari Soy Sauce in place of the aminos, but soy sauce is high in sodium). I used 3 Tablespoons of dijon to 2 tablespoons of aminos.

Method:​Start by cooking the rice as instructed on the package and letting it cool. Grill the chicken on a grill or cast iron grill pan with a little salt and pepper and let that cool before slicing it.

Continue by toasting the sesame seeds in a skillet over medium high heat. Turn them quickly to avoid burning the seeds. Remove them from the skillet onto a plate and let them cool. While they cool, mix the coconut nectar aminos into the dijon mustard until smooth. By the way, coconut aminos is fantastic and a great alternative to soy sauce or even liquid aminos because it has way less sodium (you don't even miss it) and 17 amino acids! Add the sesame seeds to the mixture and set aside.

Shred the carrots and cabbage into a bowl and toss with the aminos/dijon mixture. Cut the scallions on the bias to about 1/8 inch slices (use the greener section and reserve the whiter section for another recipe) and set aside.

Place a sheet of nori on a cutting board and line the first third with rice. Top the rice with a layer of spinach, followed by the carrots and cabbage. Next, top that with a few strips of chicken and avocado then sprinkle on the scallions.

Carefully roll the nori from the end with all the ingredients to form as tight of a roll as possible (it's easier if you use a sushi mat, but it's not necessary) until about an inch of nori remains to be rolled. Brush a little water along the inside edge and finish rolling the nori, holding it for a moment to seal the wrap against itself. Slice the roll in the center on the bias.

The great thing about all this prep (I know it seems like a lot) is that, if you prepare enough of each ingredient, you'll have leftovers for days. It will only take minutes to assemble another roll for a nutritious snack or meal at home or on the go. I'm actually eating one as I post this :-)